These scrumptious poses will assist you launch pressure and improve flexibility within the decrease physique, notably the hips, hamstrings and decrease again.
They’re all executed seated or reclined (besides a transition by means of downward canine which will be skipped).
No props are wanted, however you possibly can completely use any that make you are feeling snug.
Maintain every of those poses for 10 deep breaths.
1. Half Comfortable Child – Lay down in your again with knees bent and toes on the ground. Windshield wiper your knees aspect to aspect just a few instances. Then hug the suitable knee into the chest, and prolong the left leg out lengthy. Keep right here or seize the large toe with two peace fingers. Kicking heel up. Stacking ankle over knee. Use the elbow to push the knee open. Use the left hand to information the left hip down. Hold left foot flexed. Play with bending and straightening the suitable leg.
2. Reclined Pigeon – Bend the left knee and convey the foot to the bottom. Cross the suitable ankle over the left knee. Attain the arms by means of to tug the left thigh in. Hold the higher physique relaxed. Gently inviting the suitable hip to launch extra.
Repeat 1-2 by means of on the opposite aspect.
3. Butterfly Fold – Come to a seat. Carry the soles of the toes collectively and knees aside. Select how far or near have the heels. Passively fold down, letting gravity do the work. Tuck the chin to the chest.
4. Deer Pose – Elevate higher physique. Hold the suitable leg the place it’s. Carry the left leg again behind you, discovering two 90 diploma angles. Left knee in keeping with hip, and left ankle in keeping with knee. Carry the palms again behind you at a forty five diploma angle. Deal with the inner rotation in left hip and left leg.
5. Head to Knee – Stroll the palms in and straighten the suitable leg ahead. Carry the left foot in behind the seat. Open the knees away from each other. If in case you have delicate knees you possibly can deliver the left foot inside the suitable thigh in additional conventional variation. Rotate in the direction of the suitable leg. Passively fold ahead in the direction of the knee.
Repeat 4 and 5 on different aspect.
6. Low Lunge – Come to desk prime. Step the suitable foot between the palms on the prime of the mat. Hold knee over ankle. Soften the hips down. To accentuate deliver palms to the thigh. Let gravity pull you down with each exhale. Sliding shoulders down the again.
7. Pigeon Pose – Come to down canine when you like. Carry proper knee behind proper wrist. Extending the left leg again behind you. Inhale to search out a bit of backbend. Then soften down.
Repeat 6 and seven on different aspect.
These 7 poses come from a 35 minute sluggish circulate deep stretch that I just lately shared on each YouTube and inside my Yoga with Kassandra app.
Test it out and apply with me right here …
Kassandra
